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Almond vs Sunflower seed - In-Depth Nutrition Comparison

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What are the differences between Almond and Sunflower seed?

  • Almond is higher in Vitamin B2, yet Sunflower seed is higher in Vitamin B1, Vitamin B6, Selenium, Copper, Vitamin E , Folate, Vitamin B3, Phosphorus, and Iron.
  • Sunflower seed's daily need coverage for Vitamin B1 is 106% more.
  • Almond has 3 times more Vitamin B2 than Sunflower seed. While Almond has 1.138mg of Vitamin B2, Sunflower seed has only 0.355mg.

We used Nuts, almonds and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Almond vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Copper +74.6%
Contains more Zinc +60.3%
Contains more Phosphorus +37.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +244.9%
Contains more Potassium +13.6%
Contains less Sodium -88.9%
Contains more Iron +41.5%
Contains more Magnesium +20.4%
Contains more Copper +74.6%
Contains more Zinc +60.3%
Contains more Phosphorus +37.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
1
:
Contains more Vitamin B2 +220.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
Contains more Vitamin B1 +622%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +881.8%
Contains more Folate +415.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin B2 +220.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +2400%
Contains more Vitamin E +37.2%
Contains more Vitamin B1 +622%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +881.8%
Contains more Folate +415.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
156
Sunflower seed
Mineral Summary Score
139
Almond
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
125%
Sunflower seed
Carbohydrates
22%
Almond
20%
Sunflower seed
Fats
230%
Almond
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Sunflower seed
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.73g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.653g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Almond Sunflower seed Opinion
Calories 579 584 Sunflower seed
Protein 21.15 20.78 Almond
Fats 49.93 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 21.55 20 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 5.25 Sunflower seed
Calcium 269 78 Almond
Potassium 733 645 Almond
Magnesium 270 325 Sunflower seed
Sugar 4.35 2.62 Sunflower seed
Fiber 12.5 8.6 Almond
Copper 1.031 1.8 Sunflower seed
Zinc 3.12 5 Sunflower seed
Starch 0.72 Almond
Phosphorus 481 660 Sunflower seed
Sodium 1 9 Almond
Vitamin A 2 50 Sunflower seed
Vitamin E 25.63 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.205 1.48 Sunflower seed
Vitamin B2 1.138 0.355 Almond
Vitamin B3 3.618 8.335 Sunflower seed
Vitamin B5 0.471 1.13 Sunflower seed
Vitamin B6 0.137 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 44 227 Sunflower seed
Trans Fat 0.015 Sunflower seed
Saturated Fat 3.802 4.455 Almond
Monounsaturated Fat 31.551 18.528 Almond
Polyunsaturated fat 12.329 23.137 Sunflower seed
Tryptophan 0.211 0.348 Sunflower seed
Threonine 0.601 0.928 Sunflower seed
Isoleucine 0.751 1.139 Sunflower seed
Leucine 1.473 1.659 Sunflower seed
Lysine 0.568 0.937 Sunflower seed
Methionine 0.157 0.494 Sunflower seed
Phenylalanine 1.132 1.169 Sunflower seed
Valine 0.855 1.315 Sunflower seed
Histidine 0.539 0.632 Sunflower seed
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.